Archive for November, 2013

Team Saturday

Saturday, November 30th, 2013

Kristy_11_30_13

Warm-up (10 mins)

Coaches Choice 

 

Skill Review (15 mins)

Power Snatch

 

Work Capacity (15 mins)

12 min Even/Odd EMOM

Odd: 1x Snatch Pull / 1x Power Snatch / 1x OHS 

Even: 8x KB Swings

– increase weight throughout if needed

 

WOD (15 mins)

Team Saturday

10min AMRAP

As a team complete as many reps as possible:

2x Power Snatch (115#/85#)

4x Push-up on Bar

 

1 partner completes the 2x power snatch and 4x push-up on bar, while partner holds a wall-sit. Cycle through as many times as possible in 10 mins

 

Post rounds to comments.

 

Mobility (5 mins)

 

 

Skill of Month

Pull-ups

CFM Varsity: 11/30/13

Saturday, November 30th, 2013

Warm-up (10 mins)

Coaches choice

 

Strength (15 mins)

2 Rm Clean

 

WOD (15 mins)

10 min AMRAP

As a team complete as many reps as possible:

2x Clean & Press

4x Push-up on Bar

 

Mobility (5 mins)

Friday’s Program

Friday, November 29th, 2013

Warm-up (10 mins)

Coaches Choice 

 

Skill Review (20 mins)

Skill of Month

Pullups (work upto 20x on band, then kipping, then CTB) if have 20 CTB work on muscle-ups

 

WOD (25 mins)

2 rounds, for max reps

1 minute Airdyne bike (calories)

Rest 1 minute

1 minute Pull-ups

Rest 1 minute

1 minute Row (calories)

Rest 1 minute

1 minute GHD sit-ups

Rest 1 minute

1 minute Box Jumps

Rest 1 minute

 

Post reps to comments.

 

Mobility (5 mins)

 

Skill of Month

Pull-ups

Holiday Schedule…

Thursday, November 28th, 2013

Attention ALL CFM Members.  We will have (1) class this am at 9!  If you choose, you can join coach Jenni and many others at the Turkey Trot, our Thanksgiving traditional run.

The CrossFit Merrick Family is thankful to have great members and friends at our box.  We are truly blessed to have such wonderful people in our lives.  Happy Thanksgiving to you and your families! Eat well and burn it all off tomorrow as regular class schedule resumes!

xo,

CrossFit Merrick Family

Happy Thanksgiving!!!

Thursday, November 28th, 2013

turkey-on-crossfit

Warm-up (10 mins)

Coaches Choice

 

Work Capacity (25 mins)

20 min Even/Odd Emom

Odd – 7x Hand Release Pushups

Even – 7x (4cnt) mtn climbers

 

WOD (20 mins)

3 rounds:

4 stations, 45 seconds work, 15 seconds rest at each

–  Axle Bar Thrusters (95#/65#)

– Single Arm DB snatch (50#/35#)

– Double Unders

– Box Jumps (24#/20#)

 

Score is total reps completed

 

Mobility (5 mins)

 

Skill of the month

Pull ups

CFM Endurance: 11/28/13

Thursday, November 28th, 2013

TurkeyTrotBackground-New_02

Turkey Trot in Massapequa!!!

“Tabata”

Wednesday, November 27th, 2013

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Our CFM Kids!

 

Warm-up (10 mins)

Coaches Choice 

 

Strength (15 mins)

3-3-3-3-3x Push Press

 

 

WOD (30 mins)

“Tabata”

Complete 2 rounds of:

Tabata Split squat jumps

Tabata Strait leg deadlifts (45#/35#)

Tabata Knees to elbows

 

Post reps to comments.

 

Mobility (5 mins)

 

Skill of the Month

Pull-ups

Turkey Trot in Massapequa

Tuesday, November 26th, 2013

Thursday we’re putting a group together to run in a 5k Turkey Trot in Massapequa. It’s a really fun Thanksgiving tradition. Very casual and flat. Kids have their own 1/2 mile race too and get shirts and ribbons. Bring the family!!! Register at www.turkeytrotmassapequa.com (Please note: there are 2 races in massapequa, we’re doing the one actually on thanksgiving…NOT the Saturday one!)

Turkey Trot in Massapequa

Tuesday, November 26th, 2013

Next Thursday we’re putting a group together to run in a 5k Turkey Trot in Massapequa. It’s a really fun Thanksgiving tradition. Very casual and flat. Kids have their own 1/2 mile race too and get shirts and ribbons. Bring the family!!! Register at www.turkeytrotmassapequa.com (Please note: there are 2 races in massapequa, we’re doing the one actually on thanksgiving…NOT the Saturday one!)

Tuesday’s Program

Tuesday, November 26th, 2013

Warm-up (10 mins)

Coaches Choice 

 

Skill Review (15 mins)

Review hang power clean and work upto wod weight

 

WOD (30 mins)

7 rounds

3-6-9-12-15-18-21x Hang power clean (135#/95#)

6-12-18-24-30-36-42 Sit-ups 

30 mins time cap

 

Post time to comments.

 

Mobility (5 mins)

 

Skill of Month

Pull-ups